Crossfit Pushinw8 - CrossFit
Warm-up
3x Front Squats (45%)
10x Lateral Leg Swings Each Leg
30' Duck Walk
3x Front Squats (55%)
10x Forward Leg Swings Each Leg
30' Ostrich Walk
3x Front Squats (65%)
10x Wall Balls (20/14)
30' Bear Walk
Weightlifting
(1) 5x2 FS
(2) 3x5 GM
Front Squat
EMOM 5:00
•2x FS @ 70% 1RM
Good Mornings
3x5 Good Mornings
-Focus on Flat Back/Chest Up
-Ensure Knees Remain Relaxed
-Feet should now be wider than shoulders
-Rest :90 between sets
-Start at 40-45% of 1RM FS
Metcon
AMRAP 6:00
-Rest 1:00
AMRAP 6:00
Metcon (AMRAP - Reps)
AMRAP 6:00
•500M Row
•Max Effort Wall Balls (20/14)
*Perform a max effort of wall balls with remaining time.
**Score is total number of wall balls completed.
Scaling Options:
Wall Balls = Load
Metcon (AMRAP - Reps)
AMRAP 6:00
•25x Assault Bike Calories
•Max Effort Thrusters (95/65)
*Perform a max effort set of thrusters with remaining time.
**Score is total amount of thrusters completed.
Scaling Options:
Thrusters = Load